Product labels typically designate both whole and shelled forms as edamame, although “eda” means branch and “mame” means the whole pod.

In the Kitchen

Inside furry pods, lime-green edamame beans offer fresh pea and subtle sweet-nutty flavors. Early harvesting, at about 80 percent maturity, results in beans with lower levels of gas-producing oligosaccharides and a sweeter taste.

Most legumes have a chalky, grainy or creamy texture, but edamame beans have a lower starch content and al dente texture, making them less appropriate for some bean recipes. For example, they are not malleable, absorbent or creamy enough for bean dips, purees or as soup thickeners. However, the springy, supple texture of edamame beans invite many culinary options.

Cooked and shelled edamame can be pickled, added to bean, grain or noodle salads, or incorporated into classic dishes such as vichyssoise or guacamole. Warm edamame dishes include appetizers of roasted beans, fritters, dumplings and meals or sides such as pasta primavera, succotash and rice pilaf. Substitute edamame in recipes calling for snap peas, fresh shelled peas or baby lima beans.

To serve whole pods as a snack or appetizer, briefly steam, boil or warm them in a microwave, then season with salt and splashes of tamari or rice vinegar.

Edamame also can be used in recipes, including Sweet Curried Edamame Crunchers and Spicy Edamame Slaw with Orange Dressing.

In the Clinic

Edamame is an excellent source of fiber, magnesium, folate and protein, and a good source of potassium. What sets edamame apart from other legumes are its nine essential amino acids, present in quantities that make it a high-quality protein source. Edamame also is high in lutein and zeaxathin, important nutrients for slowing the progression of macular degeneration.

Because soy is one of the top eight food allergens in the United States, the Food Allergen Labeling and Consumer Protection Act of 2004 requires that packaged foods containing soy that are sold in the U.S. must clearly state the presence of soy in the product.

In 1999, the U.S. Food and Drug Administration approved an authorized health claim for soy, allowing product labels to state that diets low in saturated fat and cholesterol that include 25 grams or more per day of soy protein may reduce the risk of heart disease.

This protein quantity equates to about 1½ cups of shelled edamame, making the fiber content (about 12 grams per cup) an easier selling point for heart-related benefits. In October 2017, the FDA released a statement explaining a proposal to revoke the authorized heart disease health claim due to inconsistent evidence. The health claim may be demoted from authorized to qualified, which requires a lower standard of evidence and will allow manufacturers to continue using the claim with a qualifier explaining the limited evidence.

In Quantity

In the U.S., edamame is primarily available in frozen whole or shelled options; in Japan, it’s seasonally available in more than 200 fresh varieties.

Frozen beans are available in bulk quantities for foodservice institutions to store for several months before simmering in salted water, cooling in ice and refrigerating until ready to use. Some U.S. farmers, particularly in Arkansas, are responding to demand by growing soybean plants specifically to sell as edamame, which could increase options for fresh edamame in the future.

The post Edamame: A Baby Bean Comes Out of its Shell appeared first on HealthStylz.

Despite its importance, choline is seriously overlooked. Data from the National Health and Nutrition Examination Survey suggest only 8 percent of American adults meet the adequate intake for choline; in the 2010 Dietary Guidelines for Americans, it was identified as a shortfall nutrient; and the 2015-2020 Dietary Guidelines for Americans estimate most Americans consume less than the adequate intake level.

Roles in Health

Choline is essential throughout the life cycle and is critical for brain and spinal cord development. Beginning in utero and continuing throughout childhood, choline is crucial for brain development and cognitive learning. Some research shows choline can improve memory by slowing cognitive decline in older adults.

Beyond the brain, choline is part of acetylcholine, a neurotransmitter important in muscle control, memory, mood and nervous system functions. Choline also plays a role in the stabilization of DNA, transportation of fats and (with folate) possibly the prevention of neural tube defects.

Choline’s role as a neurotransmitter signaling muscle cell activity may enhance athletic performance, according to preliminary research.

Some research shows choline may be cardioprotective, yet other studies have found conflicting results. Further research is needed to investigate the link between choline and cardiovascular disease risk.

Current Recommendations

In 1998, the Food and Nutrition Board established adequate and tolerable upper intake levels for choline. Requirements begin at 125 milligrams per day in the first six months of life and advance to 550 milligrams per day for males 14 and older and 425 milligrams per day for females 19 and older. Pregnant and lactating women require 450 milligrams per day and 550 milligrams per day, respectively.

Food Sources

The U.S. Food and Drug Administration recently set the daily value for choline at 550 milligrams per day for adults and children 4 and older based on the updated Reference Daily Intake values. Foods containing 55 to 104.5 milligrams (10 to 19 percent of the DV) of choline per serving can be declared a good source and foods containing 110 milligrams or more of choline per serving (20 percent or more of the DV) are an excellent source.

Supplements are usually necessary for pregnant and lactating women. Choline supplements are available as a single nutrient, with B vitamins and in some multivitamin mineral products in amounts ranging from 10 to 250 milligrams.

Signs of Deficiency

While most Americans fall short of meeting choline requirements, deficiency is rare in healthy, non-pregnant people. A choline deficiency can cause muscle damage and nonalcoholic fatty liver disease from abnormal deposits of fat in the liver.

Toxicity

Exceeding the tolerable upper intake level of 3,500 milligrams per day of choline for adults has been associated with vomiting, increased sweating, low blood pressure and fishy body odor. Further, the FNB warns that individuals with liver or kidney disease, Parkinson’s disease, depression or inherited trimethylaminuria may be at increased risk for severe side effects when exceeding the tolerable upper intake level.

Populations at Risk

Choline’s role in brain and spinal cord development makes its consumption vital for pregnant and lactating women. However, many prenatal supplements contain little choline. In June 2017, the American Medical Association recommended that prenatal vitamins increase the amount of choline from 0 to 55 milligrams to the adequate intake of 450 milligrams daily.

Individuals with genetic alterations also may be at higher risk of deficiency.

Bottom Line

The mounting evidence of choline’s importance makes it essential that registered dietitian nutritionists remain up to date on this critical nutrient. Throughout the life cycle, RDNs can help clients meet choline requirements for good health. Food manufacturers also may take note and start fortifying choline in foods to help consumers meet requirements more easily.

The post Micronutrients: Choline appeared first on HealthStylz.

Now, Collazo-Colón is a clinical dietitian in the High Intensity Psychiatric Unit at the Central Alabama Veterans Health Care System in Tuskegee, Ala. She is responsible for the Mental Health Residential Rehabilitation Treatment Program, which includes the Domiciliary Care for Homeless Veterans Program and Psychosocial Residential Rehabilitation Treatment Program — services that assist veterans experiencing issues such as illness, addictive behavior, post-traumatic stress disorder and emotional problems. In 2014, Collazo-Colón collaborated on the Veteran’s Garden Project, designed to provide educational and therapeutic benefits to patients. To introduce nutrition basics, classes include container gardening, healthy kitchen sessions using produce grown in the garden, anti-inflammatory nutrition and a diabetes group, which educates veterans on using food to control illness and chronic pain.

“The garden not only helps patients who have different comorbidities, but also those who have been rejected by society for drug abuse, alcoholism or serious mental disorders,” says Collazo-Colón. “It encourages them to stay active and well.”

As part of the project, veterans can grow plants from seeds, harvest crops and eat the fresh produce, which helps fulfill some nutritional deficiencies. Patients also learn about foods’ nutritional value, possible health benefits and farming fundamentals.

“I was inspired by the nobility of the project and the effort and satisfaction shown by the participants in the garden,” Collazo-Colón recalls. “This led me to adopt the project as my own and coordinate resources to make it grow.”

Since its start, the Veteran’s Garden Project has produced up to 300 pounds per month of fresh produce and donated more than 1,000 pounds of food to local schools, churches and shelters. “This experience has been very rewarding for participants because, other than sharing fruits, vegetables, flowers and herbs, they recognize the nutritional value and healing properties of the produce they are giving to others,” says Collazo-Colón.

The project has been rewarding for Collazo-Colón, too, for somewhat different reasons. “Personally, the most rewarding aspect of this effort is the capacity for giving back,” she says. “My patients receive nutritional knowledge and gardening skills, and the community receives produce harvested with the passion and dedication of the patients who are trying to transform their lives.”

The post Xismari Collazo-Colon: Rehabilitating Veterans through the Healing Power of Food appeared first on HealthStylz.

Servings: 12
Serving size: ½ cup (120 grams)
Prep time: 1 hour
Cooking time: 25 minutes

Ingredients

• 1 tablespoon salt
• 2 large white potatoes
• 2 medium carrots, peeled and snapped in half
• 1 cup frozen sweet peas
• 2 strips center-cut bacon, cooked
• 3 large hard-boiled eggs, peeled
• ½ cup diced sweet onion
• ½ cup diced pickles (about 5 baby dill pickles)
• 1¼ cup diced English cucumber
• ¼ cup mayonnaise
• ½ cup 2% Greek yogurt
• ⅛ teaspoon coarse salt
• ¼ teaspoon ground black pepper

Instructions

1. Bring an 8-quart stockpot of water and 1 tablespoon salt to a boil.
2. Carefully add potatoes and boil about 20 minutes, until potatoes are fork tender. Add carrots during the last 10 minutes of cooking.
3. Using a large slotted spoon or skimmer, remove carrots and potatoes, transfer to a bowl and place in refrigerator to cool.
4. Add peas to the boiling water and cook 5 to 7 minutes or until softened. Drain and let cool on the counter.
5. Peel skins off the cooled potatoes. Dice potatoes, carrots, cooked bacon and boiled eggs into uniform pieces, about ¼ inches.
6. Place diced ingredients in a large bowl with onion, pickles, cucumber and cooked peas.
7. In a medium bowl, stir mayonnaise, Greek yogurt, salt and pepper until combined.
8. Gently fold dressing into diced ingredients using a spatula, taking care not to mash potatoes.
9. Cover and refrigerate at least 2 hours before serving.

Nutrition per serving: 119 calories, 5g total fat, 1g saturated fat, 46mg cholesterol, 155mg sodium, 14g carbohydrate, 2g fiber, 2g sugar, 4g protein, N/A potassium, N/A phosphorus

The post Creamy Potato Salad appeared first on HealthStylz.

Servings: 8
Serving size: ¾ cup (95 grams)
Prep time: 20 minutes (plus 30 minutes to chill)
Cooking time: 0 minutes

Ingredients

• 1 10-ounce package frozen shelled edamame
• 1 head green cabbage, quartered, core removed, sliced into slivers
• 1 cup finely sliced orange bell pepper (about 1 pepper)
• 1 tablespoon minced jalapeño (about ½ pepper)
• ½ cup, plus 3 tablespoons (170 milliliters) freshly squeezed orange juice (from 1 orange)
• 2 tablespoons (30 milliliters) rice vinegar
• 2 teaspoons (10 milliliters) low-sodium soy sauce
• 1 teaspoon peeled and grated fresh ginger root
• 2 tablespoons (30 milliliters) olive oil
• 1 teaspoon (5 milliliters) freshly squeezed lime juice (from ½ lime)
• ½ teaspoon crushed red pepper flakes
• 1 tablespoon white sesame seeds
• ¼ cup fresh cilantro leaves, roughly chopped
• ¼ cup chopped raw, unsalted peanuts

Instructions

1. Cook edamame according to package directions.
2. In a large serving bowl, combine cabbage, bell pepper, jalapeño and edamame.
3. In a small bowl, whisk together orange juice, rice vinegar, soy sauce, ginger, olive oil, lime juice and pepper flakes.
4. Pour dressing over vegetables and use tongs to gently combine until evenly coated.
5. Cover and chill in the refrigerator for at least 30 minutes.
6. Garnish with sesame seeds, cilantro and peanuts. Serve chilled.

Nutrition per serving: 140 calories, 8g total fat, 1g saturated fat, 0mg cholesterol, 63mg sodium, 13g carbohydrate, 5g fiber, 6g sugar, 7g protein, N/A potassium, N/A phosphorus

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The disher was invented by Alfred L. Cralle in 1897 after seeing servers have difficulty scooping ice cream without it sticking to the spoon. This often resulted in having to use two spoons or utensils to finally get the dessert into the dish. The ability to operate this new scoop with one hand made serving, especially into delicate ice cream cones, much easier.

Today there are scoops made specifically for serving ice cream, while dishers — also known as dippers — are used for portioning and serving other foods.

The disher is a useful tool in home kitchens and foodservice operations alike. Commercial dishers are sorted by a number system, ranging from 4 to 100, based on how many scoops it takes to fill a 32-ounce container. The smaller the number, the larger the portion size. Dishers range from as small as two teaspoons to as large as one cup. Each disher size also is coordinated with a handle color, making it easier for servers to distinguish between portion sizes and prevent cross-contamination.

Dishers can be used for cookie dough, muffin and cake batters to create consistency in both portion sizes and recipe yields. This also helps ensure each serving bakes at the same rate and reduces the chance of portions being over- or underdone.

Using dishers for prepared foods such as chicken salad, as well as soft foods such as rice, mashed potatoes, vegetables, diced meats and prepared salads, allows for easy portion control without having to sacrifice presentation. This is especially helpful for foodservice operations serving a high daily volume of meals.

Most dishers are relatively inexpensive and can be purchased online or at commercial kitchen supply stores, making them easily accessible for culinary professionals and home cooks. Many are made of stainless steel or aluminum, making them both durable and easy to clean. Unless otherwise specified, most dishers are dishwasher safe and can be heated or chilled depending on their use. For example, dishers can be dipped in hot water to make foods release from the scoop more easily.

Dishers come in either a thumb press or squeeze handle model. Thumb press models feature a release button located on the side of the handle to dispense food easily and quickly. One caution about this type of disher: Most models are designed for right-handed users, which can affect ease of use if the server is a lefty.

The squeeze hand model involves squeezing the entire handle to release the food. This variation helps reduce hand fatigue with prolonged use and is suitable for both right- and left-handed users.

Specialty models of dishers include a half-moon shape, triangle and rectangle, which can be used when serving softer foods such as soft cheeses or dips.

The post Dishers: A Handy Tool for Perfect Portions appeared first on HealthStylz.

Servings: 10
Serving size: 3 crepe pieces, 1 tablespoon Greek yogurt, 3 cucumber half slices, 1/10 tablespoon dill (115 grams)
Prep time: 15 minutes
Cooking time: 50 minutes

Ingredients

• 4 large eggs
• 1 cup (240 milliliters) 1% milk
• ½ cup (120 milliliters) water
• ½ teaspoon salt
• 1 cup white whole-wheat flour
• 1 packed cup grated zucchini
• 1½ cups 4% milk fat cottage cheese
• 2 tablespoons whole milk ricotta cheese
• 2 egg yolks
• 2 tablespoons chopped fresh dill leaves, divided
• 1 tablespoon (15 milliliters) melted unsalted butter
• 1 tablespoon (15 milliliters) olive oil
• ½ cup plus 2 tablespoons nonfat, plain Greek yogurt
• 15 cucumber slices, halved

Instructions

1. In a medium bowl, beat eggs with a whisk, adding one at a time. Whisk in milk, water and salt.
2. Gradually add flour, stirring just enough to fully combine and remove lumps.
3. Mist a 9½-inch nonstick pan with cooking spray, then preheat over medium-low heat.
4. Fill a 4-ounce ladle ⅔ full with batter (about 80 milliliters). Pour batter into center of pan, then use bottom of ladle to gently swirl from center to fill pan with a layer of batter.
5. Flip the crepe when it is slightly golden and firm enough to hold its shape, about 45 seconds to 1 minute.
6. Cook other side for about 45 seconds, then stack on a plate and cover with a large saucepan lid. Repeat for a total of 10 crepes, using cooking spray as needed.
7. Wrap zucchini in a large cheese cloth and squeeze out excess moisture, then set aside.
8. In a food processor, puree cottage cheese and ricotta until smooth and creamy. Add egg yolks one at a time, pulsing each to combine.
9. Using a rubber spatula, transfer cheesy mixture to a bowl and stir in 1 tablespoon dill.
10. Preheat oven to 350°F (177°C). Line a 9-by-13-inch glass baking dish with a sheet of foil that extends approximately 6 inches over each end of the dish, then brush melted butter onto foil.
11. Lay crepes on a large cutting board or clean surface. On each crepe, spread 2 tablespoons cheesy mixture, then top with 1½ tablespoons zucchini.
12. Gently roll each crepe and cut into 3 equal pieces. Layer pieces in baking dish and brush tops and sides with olive oil.
13. Bake 30 minutes. Gently place pieces onto a serving platter and garnish each with 1 teaspoon Greek yogurt, a sprinkle of dill and a piece of cucumber.

Nutrition per serving: 165 calories, 8g total fat, 3g saturated fat, 115mg cholesterol, 299mg sodium, 14g carbohydrate, 3g fiber, 3g sugar, 12g protein, N/A potassium, N/A phosphorus

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What does transgender mean?

The term transgender refers to someone’s expression of gender. Gender expression (or gender identity) is unrelated to the physical attributes of a person (i.e. sex). For individuals who are transgender, the sex they were assigned at birth and their gender identity do not match.

Cisgender individuals have the same gender identity as their birth-assigned sex. Furthermore, someone may identify as gender non-binary, meaning they do not associate themselves with any socially identified gender expression. Someone who is transgender, gender non-binary or intersex (born with a combination of male and female sexual anatomy) may further identify as queer, gay, bisexual, lesbian or asexual, to name a few. However, sexual orientation is not related to gender expression.

While research suggests the number of people who identify as transgender has increased, it is difficult to know for sure, as population surveys often do not include gender identity. Greater awareness and cultural understanding by society has led to increased visibility of transgender people. This also impacts how research protocols are developed and established. Studies are continuing on a large scale, including a consortium of five research institutions in Europe and the United States that is exploring whether there is a component in the genome that contributes to one’s gender identity.

Should RDNs use nutrition interventions for a transgender patient as birth-assigned sex or identified/ expressed gender?

Information found in the medical chart may not provide a clinician with the most accurate understanding of someone’s gender.

Situations still exist where an individual’s birth-assigned sex is listed as gender despite the person identifying as transgender. In fact, many medical institutions and insurance companies do not accept transgender expression as an option in the personal identifiers portion of the medical chart.

Maintaining rapport with patients is of the utmost importance when providing nutrition recommendations. Therefore, regardless of information in the medical chart, it is essential to ask patients about their gender expression and use those identifiers when referring to them and their nutrition status.

What are recommended nutrition guidelines for transgender people?

There currently are no specific nutrition guidelines for transgender patients. While evidence is limited on using gender identity for estimating nutrition requirements, research has shown testosterone hormone therapy to change metabolic needs. Health practitioners should use clinical judgment when making nutrition recommendations based on gender identity. Calorie, protein and fluid requirements are not significantly different than they are for cisgender individuals. For those who wish to undergo surgical interventions as part of the transition process, a standard elevation in protein and calorie needs post-surgery are applied for wound healing. Furthermore, many people who identify as transgender may use hormone therapy as part of the transition process. Because the time it takes for hormone therapy to produce results varies from person to person, it is sometimes difficult to tell where an individual is in the process. For those individuals, hormone therapy may cause weight gain and glucose intolerance. As for specific transgender considerations regarding hormone therapy:

Transgender Men (Female to Male): Testosterone hormone therapy (“T”) increases muscle mass, possibly resulting in bone tissue production and an increase in bone mass, at least in the short term. However, long durations of “T” may decrease bone mass and contribute to an increased risk of osteoporosis. Additionally, the effects of “T” may significantly reduce or eliminate the menstrual cycle, which would impact iron needs. It is important to note that once “T” is initiated, it typically is used indefinitely.

Transgender Women (Male to Female): Estrogen may increase risk of thromboembolic disease and progesterone can cause weight gain. In those who have their testicles removed, estrogen replacement can play an important role in preserving bone mass. Compared to cisgender females, whose natural estrogen can decrease over time, consistent estrogen replacement use has been shown to have no negative changes in bone density.

Transgender Adolescents: In 2017, the Endocrine Society published a clinical practice guideline for endocrine treatment of adolescents who are gender-dysphoric/ gender-incongruent. There are multiple considerations for this population. Hormone suppressants may cause complications related to bone health. Recommendations include weight bearing exercises and supplementation with calcium and vitamin D may be warranted.

Use clinical judgment when seeing a patient who identifies as transgender. It is completely reasonable to ask the patient if hormone therapy is being administered as part of the transition process. Because not every person who is transgender goes through the physical transition process (the out-of-pocket cost of physical transition is high due to lack of insurance coverage), the only way to know is to speak to the patient directly. Additionally, using nutrition-focused physical examination tools, such as the triceps skinfold measurement, to assess alterations in lean body mass may help determine how to assess protein requirements in someone who may or may not be on “T,” which increases muscle mass and therefore affects protein needs.

Collaborate with the medical team and other ancillary medical services to ensure consistent care is maintained. In a survey of transgender individuals, 50 percent reported having to teach their medical providers about transgender care. The more information an RDN can provide to the multidisciplinary team, the more comfortable the patient will be receiving nutrition and medical care.

How can we approach body acceptance and psychological support for people who are transgender?

Although RDNs are not therapists or licensed mental health counselors, they have a valuable ability to listen. Emotional sensitivity, understanding and acceptance are key not only to establishing rapport, but also to gaining knowledge about where the patient may be regarding body acceptance and other psychological markers.

According to the National Transgender Discrimination Survey, those who are transgender have an increased risk of eating disorders and an increased risk of abusing diet pills to meet social norms. This increased prevalence affects transgender females disproportionately more than males and is related to feeling the need to meet ideal body standards, emotional trauma from the process of accepting gender identity, and stress from social stigma and discrimination. In the same survey, 28 percent of participants reported postponing medical care due to discrimination from their health care providers, while 19 percent reported being refused medical care completely.

RDNs should provide a welcoming and judgment-free atmosphere for patients. The slightest hesitation in confidence during a session can make a patient feel uncomfortable and uneasy about the abilities of the clinician. RDNs with advanced training in nutrition interventions in the treatment of eating disorders find there is little difference between transgender and cisgender individuals when it comes to eating pathology. Because the etiology of the eating disorder can assist in the determination of nutrition recommendations, understanding the overall struggles of the transgender community can be a useful tool in the development of quality dialogue and patient goals.

The post Nutrition Considerations for the Transgender Community appeared first on HealthStylz.

Toby Amidor, MS, RD, CDN, is owner of Toby Amidor Nutrition and author of The Healthy Meal Prep Cookbook (Rockridge Press 2017). Joy Bauer, MS, RD, CDN, is the founder of Nourish Snacks and the health and nutrition expert on The Today Show. Janet Helm, MS, RD, blogs at NutritionUnplugged.com and is author of “Ethical and Legal Issues Related to Blogging and Social Media” (2013) Journal of the Healthy Nutrition Academy, 113 (5), pp. 688-690; and co-author of the Academy’s practice paper “Social Media and the Dietetics Practitioner: Opportunities, Challenges and Best Practices.” Ginny Messina, MPH, RD, is founder of theveganrd.com and co-author of Vegan for Life (Da Capo Lifelong Books 2011). Danielle Omar, MS, RDN, is a cookbook author, founder of FoodConfidence.com and 2017-18 Chair-elect of the Dietitians in Integrative and Functional Medicine dietetic practice group. Angel Planells, MS, RD, CD, is an Academy Media Spokesperson and owner of ACP Nutrition. Nicole Rodriguez, RDN, NASM-CPT is founder of EnjoyFoodEnjoyLife.com. Elisa Zied, MS, CDN, is an author, speaker and former Academy Media Spokesperson who blogs about food, fitness and fiction at ElisaZied.com.

What social media platforms do you use? What are the benefits of using social media?

TOBY: Facebook for both a personal profile and fan page. The personal profile is more for my dietetic circle and the fan page are for everyone else. I make announcements (like the release of a cookbook or talk I’m giving), post my personal blog posts, share important nutrition info, and share my own content that I write for about five national publications. I also use Twitter to share this content, and I try to participate when I can in Twitter chats or lead them whenever possible. On Instagram, I share my articles, food pics and other fun info about who I am and my healthy living lifestyle. I’m not as active on Pinterest but I have a nice following. I share recipes, some of my media content, and I manage a few shared boards that have become popular including, RD friends and Healthy Recipe Group Board. My friends and followers can get reliable, up-to-date information in the world of nutrition, and I can showcase my talents to whomever is checking me out and perhaps consider hiring me.

JOY: I use Twitter, Facebook and Instagram to share different kinds of content — recipes, research summaries, television segments or to address current headlines. Each channel works well for different purposes—Twitter is great for short, fun nuggets and is a bit more transient than Facebook, which is invaluable for building an engaged community. Most recently, I’ve found that photos and video really boost my posts across the board, too. Social media is a place where practitioners can share health information with literally millions of people. It doesn’t cost anyone anything—it’s free for everyone—and the exchange goes both ways. When I am engaging with my base, not only am I building my numbers (and of course, my reach and impact) but I am understanding what my followers want to learn more about. Social media is one of the best go-to resources for developing content strategy. My followers tell me either directly or through their conversations exactly what issues or trends they’re curious or confused about, and a lot of those topics will end up in a Woman’s Day article or in a segment on The TODAY Show.

JANET: I’m active on Twitter, Instagram and Facebook, including a personal account and professional page that I use to promote my blog posts on Nutrition Unplugged or share relevant articles to my community. I primarily use Twitter to stay tuned into breaking news, monitor topics and connect with colleagues or others I admire. To me, social media is one of the best ways to stay current on issues and trends, make connections and promote a business or point of view.

GINNY: Twitter, Facebook and Instagram. I use twitter most often since I find that, for my particular content, it has the greatest reach. My work is aimed at ensuring that vegans and others eating plant-based diets have access to evidence-based information that will help them meet nutrient needs and choose health-promoting diets. Social media is essential for bringing that information to the public. I use social media to invite followers to read my blog and my books, but also to directly share information about vegan nutrition.

DANIELLE: Facebook, Twitter, Pinterest and Instagram. I am active on each of these platforms, but Facebook is definitely my jam. It’s where I like to connect with my online community and drives most of my engagement. Twitter and Instagram are great for brand awareness, but my community is not as active there, so I’m not. I use Pinterest more as a search engine and a way to drive traffic to my website for list building. I use social media to connect with my clients and community and to share information that I know would be relevant to them. It’s a tool to express yourself, illustrate your expertise, and build a community around your brand, practice or program.

ANGEL: I use Facebook, Twitter, LinkedIn and Instagram and occasionally dabble on Snapchat, Periscope and Pinterest. LinkedIn is a great platform for networking, showcasing your latest work and keeping up with others. I visit it a few times per week to post, read career-focused articles, like or share content from others and update my online resume. I also love taking pictures with my smartphone and Instagram is a fun platform to use. Twitter is great way to stay informed on food and nutrition articles, while Facebook allows me to keep up with friends and colleagues. Literally everyone on social media is an expert in eating, so you will see lots of content on here – both good and bad. There is a lot of noise, and dietitians can exert our influence for good by putting out evidenced-based content. My personal feeling is that if we do not put out there, someone else will.

NICOLE: I use Twitter and Instagram. Twitter seems to be best vehicle to share and discover evidence-based information, and I enjoy the platform for interacting with my peers. Dietitians truly support one another on Instagram and we’ve created a strong sense of community there. Moreover, it’s a great place to raise my visibility in my geographic community. Ideally, the public benefits from having a trusted, trained, and evidence-based group of professionals to whom they can easily turn for nutrition information. In a saturated space, it’s crucial for the RD to engage and increasingly become recognized as the nutrition authority.

ELISA: I use Facebook, Twitter and Instagram. I love Facebook, especially for promoting monthly fitness challenges to my small but highly-engaged private Facebook group. I use Twitter to share articles and blog posts and to engage with others about politics. I also use Instagram, although less and less for nutrition related content. Social media is great for connecting with other health professionals and organizations and being exposed to timely articles, books and other professional and consumer resources. It’s also a good way to learn other opinions or perspectives of issues you care about. It helps us get out of our bubbles and be exposed to others’ views and ideas.

If a peer criticizes your content, how do you keep the conversation productive? Do you have any favorite phrases or language that you recommend?

TOBY: If it’s a respectful conversation, then I will engage in an intelligent conversation, however if someone has a tone where they are speaking down to me, are negative, are attacking, or just plain rude, I won’t respond. I don’t answer my own kids when they speak to me that way, and I won’t answer anyone else who won’t show me the respect I deserve as an individual. Sometimes, however, I find that readers have a mindset that they are looking to start an all-out fight with me, then I ignore completely. It’s not ever worth the aggravation to engage with someone who doesn’t even read or listen.

JOY: I have learned to have a thick skin! That said, I’m fortunate that I don’t see a lot of negativity on my feeds, but when I do, I thoughtfully address it with a specific study or report, or when there is no concrete body of evidence, I draw upon anecdotal experiences from when I was a clinician. As a rule, I always respond to antagonistic comments with kindness and respect while explaining my position. As dietitians, we need to deliver the goods with rationale, and also in a way that is open-minded, classy and appropriate. And more often than not, if someone is really being obnoxious, my followers will come to my defense and shut down the nastiness for me. Phew!

JANET: I try not to engage. I won’t get into public arguments that drag on with multiple tweets back and forth. I may correct any misstatements but then I let it go. You won’t change the mind of the person lashing out. The biggest audience is everyone else “overhearing” your argument, so that’s what you need to keep in mind.

GINNY: If a comment is mean-spirited or just nasty, I prefer to ignore it. I also prefer to ignore people who are determined to believe something about me that isn’t true. If it’s a polite disagreement, I always respond and explain my reasons for sharing the content. I don’t think very many social media discussions are productive beyond a few exchanges, so I will usually end my participation pretty quickly, usually by thanking the person for sharing their perspective. If they’ve changed my mind about something, or presented me with a different way of thinking about it, I will of course, gratefully acknowledge that.

DANIELLE: Keeping personal bias and opinions aside and referring back to the science whenever possible is usually going to work in your favor. I don’t recommend taking the situation personally or getting overly passionate about it. Many of these comments are made by people who have ulterior motives, and it’s much too easy to get caught in the crossfire. When a conversation becomes an argument, everyone loses. Know when to walk away.

ANGEL: Before responding, I ask myself: Who is the person? Do they have a general intrigue or are they being a troll? What is their point? Is it an actual query or are they just being condescending? Is the question or comment valid? I try to be open minded and respectful throughout the process, even though it is difficult. If we engage in smear tactics or a tit-for-tat on social media, then we give up the high road and open ourselves up to more scrutiny from fellow colleagues, as well as the public. You can always agree to disagree and move on, but keeping the communication respectful gives yourself and the profession a good face—and may actually lead to connecting with people later.

NICOLE: Respect is the name of the game! Phrases such as “it’s my understanding that…” followed by cited information is appropriate on most any platform. Be genuine and conscientious of language that can be misconstrued as passive-aggressive.

ELISA: Over 22 years as a dietitian, I’ve learned to develop a thick skin. While negative interactions with others (professionals or consumers) have been rare, I’ve learned that some wish to attack rather than engage. While I’ve learned to ignore what I have deemed to be unfairly critical, unfounded attacks on my credibility, on occasion I have engaged if I sensed the critic was open to hearing me out and responding diplomatically and without malice. I always try to look for the good in others and try to stay positive when addressing different topics. I really try to listen and hear out others’ opinions. No one knows everything — and people can take the same science-based information and interpret it differently.

Where is the line between constructive dialogue and counterproductive engagement?

TOBY: When someone is spoken down to, especially in a public forum, that is where I draw the line—whether I agree with the person speaking or not. First and foremost, RDNs are all trying to have people eat healthier and lead healthier lives, and we need to respect each other just for taking that initiative. However, I will not tolerate working, interviewing, speaking with anyone who is disrespectful, insulting, or the like. There is a professionally friendly way to do it, and then there is just plain mean and degrading. There is no room in this profession for mean, nasty people and I don’t care how smart or popular they are. I make it a point to minimize contact with these folks- they are just not worth my time.

JANET: In my opinion, the approach some RDNs are taking – no matter how well-intentioned – is flawed. I know they believe science is on their side and they’re fueled by emotion, but it’s a form of cyber-bullying. It’s not civil or professional. Too often the conversation goes beyond the message and starts to attack the messenger. That’s at the heart of this issue to me. Stay focused on the message – advance your point of view with facts, but don’t undermine the intelligence, ethics or professionalism of someone you don’t agree with. If you believe incorrect information was shared at a professional meeting, contact the organization to make a complaint. Don’t publicly shame the speaker. Post information on the topic online without your critique of the individual, contact the speaker privately and suggest a different speaker for future meeting. There are other, more professional and productive actions.

GINNY: Constructive discourse shares perspectives that are backed by some kind of legitimate reasoning. Destructive engagement tends to be driven more by emotions or uninformed assumptions. I think it’s always easy to spot which is which.

DANIELLE: Destructive engagement occurs at the point in which the other side is unwilling to hear anything that doesn’t agree with their point of view, when the facts just simply don’t matter, and it becomes personal.

ANGEL: The moment you post a message on social media is the moment you can potentially upset someone. Being in a news article or promoting your views in the public eye means you have to accept a certain amount of scrutiny. With that said, I live by the golden rule: “Treat others how you would like to be treated.” I will gladly have a conversation with anyone even if they disagree with my stance. We are all playing on the same team and disagreements happen but we all need to be civil and respectful of with our own unique backgrounds and perspectives. If a person is being rude or condescending, I’m not going to engage with them. I will tell them “thank you for your comments, I appreciate them, let’s just agree to disagree and move on.” Keep to the high road.

NICOLE: After tweeting positively about learning from the Frito-Lay RD at a FNCE breakfast, my account was attacked from a few different angles. I took the opportunity to go to bat for our seat at the industry table. When some of the offending parties began using nonsensical GIFs and declined to take me up on my offer to chat respectfully offline, I disengaged. Stand your ground and defend your viewpoint. If the engagement takes a mean-spirited or personal turn, or becomes repetitive, the discourse is no longer constructive.

ELISA: There’s a fine line between having conviction for your position and being mean and insulting towards others who have different thoughts or views. I will only engage with others who are respectful and open-minded.

What do you do if you don’t agree with a peer’s content on social media?

TOBY: If it’s just another perspective that perhaps I don’t share, then I respect their point of view. However, if it is complete misinformation then I approach them in professional fashion privately—never in a public forum. RDs are a family, and as most family members don’t all agree it’s still important to show each individual the respect they deserve. I would hope someone would approach me if any of my info is incorrect (and it does happen on occasion, even with careful research), but I try to show the same respect when approaching someone else too. I never put them down, or talk down to them as we all do make mistakes and I am always happy to talk it through with them or to guide them to the right person to discuss the issue. (That is one benefit of knowing a lot of people in the world of nutrition!) Sometimes I will also approach a mutual friend to see what the best approach to take with the individual might be. Having an outsider look in can help guide me in making the most appropriate decision, being careful to always be professional.

JOY: I’m not an attacker and so I’ll typically lay low. To me, it is a much better use of my time and energy to work on my own positive messaging and create fresh, relevant content for my audience. We should be using social media to build others up—not tear them down. Plus that kind of negativity is less likely to be successful. If I genuinely felt a dietitian was giving dangerous information, I would contact them privately.

JANET: If I see misinformation from a professional peer on social media, I may respond openly to that individual on social media, but I rarely do that. I have sent private messages or I have simply shared science-based information on the topic proactively in social media or on my blog, Nutrition Unplugged, without calling out the individual specifically. I’m more likely to correct misinformation online from non-credentialed nutritionists, which I think is a much bigger problem, than that of a colleague.

GINNY: If I perceive an agenda behind the misinformation, such as an attempt to discredit vegan diets, I’m quicker to correct it publicly. If it’s an honest mistake, particularly from a colleague, I’m more likely to correct it behind the scenes. It’s always helpful to start by pointing out areas where you and the person are in agreement. Or maybe to express appreciation for the intent behind the information they are sharing. It also helps to assume that the misinformation is simply a mistake. If I want to correct something that a health professional has said, I might say that there is a “common misunderstanding” about the topic. Or sometimes I’ll simply say that I want to offer a different perspective based on my own reading of the research. For pervasive misinformation that crops up again and again, I’m most likely to address it through a blog post that focuses on the misinformation, rather than on the people who are sharing it.

DANIELLE: I rarely get involved in correcting my peers. I do not believe it’s my place to do so, particularly if the post has nothing to do with me or my brand. However, there have been times I’ve felt strongly that a peer has gotten something wrong, and in those instances I’ve commented on the post, spoken to the person directly, or engaged in private dialogue. At what point would I get involved? If the peer was speaking to MY audience, on MY page or within MY community – then I would definitely correct the person in a respectful manner. As DIFM Chair Elect, I tend to be a little more sensitive towards misinformation aimed at functional and integrative nutrition. My experience is that most generalizations and characterizations about FN are usually made by RDs (or other health professionals) who have little training or experience working in this practice area, and are not well versed in the latest research.

ANGEL: The situation depends on the type of interactions that are seen. If [the misinformation] reflects poorly on the profession, I definitely will reach out. If it slightly irritating, I might send a brief private message but then move on. Also, I like to give everyone the benefit of the doubt. Perhaps it was a misquote (which happens all of the time), the interviewer had an agenda (which also happens all of the time) or there was a space limitation and the quote was used out of context. If I reach out to a colleague, I first thank them for their efforts (I know how difficult it can be to put yourself out there) and offer a question or query with the hopes of having some dialogue. I would do this with a phone call, email or direct message and not in the public view of social media. Dear so-and-so, thank you for taking part in the article on this topic. I found your comment about this intriguing. Where did you find this data or point? It is my understanding that… etc… I would love to chat with you about it. In the end, we all need to be open to questions and being able to have professional conversations, but I would refrain from doing this on social media. No one wants to be criticized or scrutinized in public.

NICOLE: It’s not my job to regulate another professional’s dissemination of information. Thankfully, occasions of misinforming the public are rare within my virtual RD community. I personally do my best to create an online presence that’s fun, approachable, and shame-free – with science-based viewpoints sprinkled in when appropriate. Rather than correct someone else’s content, I utilize my own space to educate the public based on fact.

ELISA: I prefer to be non-confrontational in life and in my work. If I see misinformation from a professional peer, I seldom directly respond. On occasion, I might ask a question for clarification so I understand their rationale, but more often than not, I use blogs and articles to promote sound, science-based information to consumers. No matter what, I try to be diplomatic in my social media posts, blogs, articles, interviews and all communications in pursuit of providing accurate and useful information to consumers and to maintain good working relationships with my peers.

How can peers support each other and encourage professional civility?

TOBY: I don’t agree with engaging a full-on fight online—it just fuels the fire—or with bad mouthing anyone (the bully or person getting bullied) in a public forum. However, if an individual within the profession crosses the line after being asked numerous times to change behavior, then the Academy has an ethics board and issues like this can be brought to their attention. I think this needs to be done only in an extreme circumstance.

JOY: It is disheartening to see dietitians argue on public forums. It belittles our profession and is confusing to audiences who trust our expertise. It is inevitable that dietitians will have different perspectives, experiences and opinions, and so we need to be respectful and correspond privately and appropriately. As health professionals, we need to keep in mind that there are many ways to get to the finish line, and at the end of the day we all share the same goal of helping people live healthy, happy and fulfilling lives.

JANET: Twitter has become combative and it’s now quite common to see celebrities and politicians involved in public spats that can get quite ugly. We shouldn’t fall into that trap. We need to rise above this. We’re better than that. The Pledge of Professional Civility is a perfect reminder of the Academy’s Code of Ethics that should guide the behavior of everyone in our profession. Sure, the cyber-bullying goes both ways and victims have also been perpetrators. The pledge should not be viewed as silencing either side – and we shouldn’t be lining up on sides. Professional civility goes way beyond specific food systems issues that have been the source of some of the recent online spats. The topic is almost irrelevant. It’s the approach that needs to change. I wrote about this issue on my blog: United We Stand, Divided We Fall as Dietitians. Let’s agree to disagree on certain topics, but let’s be respectful and open to learn from each other.

GINNY: It’s important to stand up for anyone who is being bullied. The best way is to simply interject a statement of support into the discussion. When I am in control of the discussion — on my own Facebook page, for example — I don’t hesitate to delete and block if someone is bullying or slandering a colleague or anyone else. I can’t do a lot about social media in general, but I can stamp out bullying in my own little corner of that world.

DANIELLE: As dietitians, we agree to a professional Code of Ethics. When a peer is consistently and blatantly participating in tactics that violate these principles, they should be reported. No matter what the issue, policing each other and choosing sides will not encourage professional civility. I think the Pledge of Professional Civility is a great way to help get everyone on the same page, but in general, civility is born from character, not pledges or petitions.

ANGEL: When see troll-like behavior on social media and, especially from fellow RDNs, NDTRs for dietetics students, it is disappointing and upsetting. My personal feeling is that we are an organization of individuals who all want to see the improvement of our nation’s health through food and nutrition. HealthStylz launched a Pledge of Professional Civility and I signed it. I didn’t have to sign it in order to be civil and respectful to all of the members of our profession, but I support it strongly.

NICOLE: Always start from a place of gratitude – literally. I’ll either begin or conclude such an interaction with “thank you for stopping by!” or “appreciate your viewpoint” while restating my case. I’m passionate about some hot-button issues and am cognizant of the need for civility in persuading others to listen to my views.

ELISA: I don’t practice or condone the public airing of grievances among colleagues. Some things should be addressed privately. I’m all for respectful sharing of information, and for learning from others (especially those who have a specific expertise). The best we can do as nutrition experts is to support one another, to celebrate those who engage well with colleagues and consumers, and to share our opinions based on nutritional science (whether they’re popular or not) with others in a confident, respectful way. It is also crucial to listen to others’ opinions and ideas, even if they differ from your own. Doing so might help you better understand where they’re coming from if not help you learn something new or even change your view.

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There is a direct link in the brain between scents and memories. In fact, research suggests the sense of smell may be the most powerful sense we have, and even a slight whiff of something familiar can trigger a fond memory from our lives.

When I think of my babushka, it’s always about her mouthwatering food. I can still picture her, wearing a faded apron, laboring for hours in her small, humble kitchen, where she seemed to make magic happen. Freshly kneaded dough and flour would be covering one counter, ripe market vegetables laid out on another, pots and pans bubbling on the stove. If food is an expression of love, then her love was colossal.

Food Origins and Influences

Ukrainian cuisine has been influenced by the local environment, harsh winters and a tradition of peasant cooking. Hardy root vegetables, a variety of grains, garlic, shallots, mustard and fermented dairy, such as kefir and buttermilk, are considered staples. Food preservation techniques such as pickling, drying and salting once were essential in helping Ukrainians endure the long winters, when there were few fresh fruits and vegetables available, and even now remain popular.

Surrounded and invaded by many other nations, Ukraine — including its food — has been influenced by regional customs and neighboring countries. Russian, Belarusian, Polish and Turkish, as well as Hungarian, German and Tatar culinary traditions all left their mark and contributed to the delicious symphony of flavors that is Ukrainian food.

Religion also has played a role in the evolution of Ukrainian cuisine. In different regions of the country, the Orthodox Church, Judaism and Islam all contributed to the uniqueness of the fare, such as the numerous fish stews and pork-free meals. Because of religious fasting requirements and Lent, hearty, healthy vegetarian dishes abound.

Common Flavors and Ingredients

By necessity, Ukrainian cuisine is seasonal. Abundant cucumbers and tomatoes are eaten fresh or pickled, and root vegetables, which can grow in a cold climate and have a long storage life, are used in a variety of traditional dishes.

Beets, cabbage, potatoes, carrots and parsnips are some of the most common vegetables. These often are bought at local farmers markets, called bazaars, and used in dishes such as the hearty salad olivye or the beetroot-based salad vinegret.

Spring and summer in Ukraine mean an abundance of fruits and berries, some of which are wild-picked. Many Ukrainian recipes feature cherries, plums, pears, currants and gooseberries. Varenyky, or pierogi, can be made savory or sweet, with one of the popular flavors being cherry. Since fresh fruit was nearly nonexistent during the winter, many fruits and berries were traditionally canned or made into jams and jellies.

Fresh herbs, particularly dill and parsley, also are plentiful in the summertime. Dill especially is used as an ingredient in or garnish for a vast array of foods. Visitors are sometimes perplexed by the deep-rooted love for dill, but Ukrainian food wouldn’t be Ukrainian without it!

Traditional Dishes and Accompaniments

Borscht is one of the quintessential Ukrainian foods. Many regions have their own versions, which vary according to local ingredients and traditions. With borscht, it’s customary to have a fresh piece (or two) of bread. A key element of Ukrainian cuisine, bread is made from rye or wheat flour and baked in a traditional oven. Even now, bakeries are widespread and a fresh loaf is essential at the table. Sour cream, another element found in many recipes, is a common topping for borscht as well as for dumplings.

Kasha, made of cooked buckwheat, has a nutty flavor and is popular for breakfast or served as an accompaniment to meat. Similar versions are made with other grains. Kasha can be mixed with meat to make filling for Ukrainian stuffed cabbage, which is considered a staple in Ukrainian cuisine.

Game meats, such as rabbit and duck, are a special treat. They are less common and typically are brought home by a relative who hunts. When purchased, game meat can be harder to obtain and more expensive, so it’s usually for a special occasion, such as duck baked with sauerkraut for New Year’s.

Ukraine’s rivers and lakes offer a variety of fish. This, combined with a large portion of the population abstaining from meat during Lent, has resulted in a plethora of Ukrainian fish dishes. One that is quite simple to prepare — and often is part of a traditional celebratory table — is pike fillets baked in sour cream and flavored with carrot, celery and butter-sautéed onion.

Ukrainian food is starting to become better known and embraced around the world — and for good reason. The unique flavor combinations, seasonal ingredients and fresh herbs are ripe for exploration and adaptation. The recipes in this issue — Vegetarian Borscht, Cheesy Crepes with Zucchini and Creamy Potato Salad — are an excellent introduction to some of the delicious cuisine that my family continues to treasure.

Find all the recipes featured in the Food & Nutrition series My Global Table.

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